RUN
Let’s take our running form back!
We’ll use drills and your perceived effort to get you back to running strong at a variety of speeds. Remember: your form is only as good as your ability to apply it to both your slowest and your fastest pace.
Your Workout:
- 30 seconds of high knees immediately into 30 second run @ 5/10 perceived effort (how hard your run feels to you on a scale from 1-10)
- 30 seconds of butt kicks immediately into 30 second run @ 5/10 perceived effort
- 30 seconds of high skips immediately into 30 second run @ 5/10 perceived effort
- 1 minute rest
Repeat entire circuit 4 more times, *increasing perceived effort by 1/10 each round.
Further explained: Round 2 will be 30 seconds of butt kicks immediately into 30 second run @ 6/10 perceived effort, etc, ending with round 5 at a 9/10 perceived effort.
STRENGTH
How optimally are your individual legs working for you when you run? Let’s find out.
Your Workout:
3-5 rounds for quality, not for time.
- 10 R/10 L single leg deadlifts. Option to make them weighted, as form (a flat back) allows.
- 10 R/10 L single leg hops forward and back
- 10 R/10 L single leg hops side to side
- 30-60 seconds overhead weighted balance play on each leg. Option to alter focus, close eyes, switch arms/legs, etc.
Bonus Challenge
Time to test that plank!
How long can you hold a QUALITY plank for?
Keys to a perfect plank:
- Stack the wrists under the shoulders in a perfect vertical line
- Stabilize the shoulders by keeping fingers and elbow pits pointed forward
- Squeeze your glutes
- Pull your belly button in toward your spine
- Take any last tension out of your neck and shoulders
- Start the clock!
Try this a couple times this week – maybe once before a run, once after, once on a rest day. Write down your best time and we will re-test this in a few weeks!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
